
09 Jan Paul Oneid – Off-Season | Slow and Fast Squats
I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season. I’ll be looking to compete at some point in the summer, but haven’t decided when or where. In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.
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If you haven’t yet, check out my most recent articles:
A Coach’s Guide to Handling Multiple Lifters on Meet Day
Rethinking Progressive Overload: A strong spin on Escalating Density
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So, my hips are still not feeling back to normal after the drive. Â I have reimplemented a lot of the strategies that got them feeling good before, but it is taking a bit longer than I would have liked. Â It is improving, but I am not pushing things. Â I swapped out the high bar squats for the SSB to be able to use the same relative intensity, but with a lower load on the bar. Â I likely will continue to keep this day unchanged until things feel better. Â No sense increasing the load until the weight moves like it should. Â My back was more fatigued after the SSB than it has been with high bar, so the stiff leg DL was tougher than I thought it would be, but I pushed a top set and took what was there on the day. What a novel idea?! Â Overall, still settling into the new city and living out of a hotel. Things will only get easier from here. Â Being off work has definitely helped take some stress of my shoulders.
Squat
- Tempo SSB – 160kgx5x4sets, 3 min rest
- CAT SSB – 160kgx5x4sets, 3 min rest
- Stiff Leg DL – 6’s up to 435×6 RPE 8
- BB Row – 8x4sets
- Superset
- SA Bulgarian SS – 3x10ea
- SL RDL – 3x10ea
- Superset
- Ab Wheel – 4×10
- Peterson Step-Up – 4x10ea
Warm-up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Lower
- 90/90 Hip Transfers – 6ea way
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10

Paul Oneid

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